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Do not lose weight with a no-carb diet. Here’s why!

Updated: Nov 9, 2023

✦ Michelle Ng, Wellness Coach of Nou_Mish_Ment sheds light on the myth of carbohydrates.


Why has the no-carb diet gained such widespread fascination among individuals striving to shed excess weight?


This surge in popularity can be attributed to a handful of dieting approaches currently making waves in the market, offering rapid and instantaneous results. It's no wonder that this trend has garnered significant attention – the allure of swiftly attaining one's weight loss goals is undeniably tempting.


However, beneath the allure of instant results lies a critical caveat that often goes unmentioned. These methods may not be universally suitable, and the outcomes they yield tend to be short-lived. What frequently transpires is that as soon as individuals achieve their desired results and return to their regular daily routines, they face a high likelihood of relapse due to the loss of muscle mass and a decreased metabolism rate. Consequently, they find themselves compelled to revert to these diets once again.


This cyclical pattern of mental preparation and physical adaptation to accommodate these diet methods can lead to recurrent disappointment, ultimately causing many to abandon their weight loss endeavors. Regrettably, the concept of losing weight becomes an elusive and seemingly unattainable goal for most, appearing synonymous with arduous labor and an unsustainable regimen.


What happens when you don’t eat carbs?


The allure of rapid results with a no-carb diet may be tempting, but it's crucial to recognize the potential downsides, several of which are significant. Let's delve into some key considerations:

  1. Temporary Weight Loss: When you eliminate carbs from your diet and don't overindulge in other food sources, you may notice an immediate drop in weight. However, this initial weight loss is often a result of reduced calorie intake, loss of muscle mass, and shedding water weight, rather than primarily stemming from fat loss.

  2. Nutritional Deficiency: Carbohydrates play a vital role in providing essential nutrients, including fiber, vitamins, and minerals. By excluding carbs from your diet, you're depriving your body of these necessary elements, which are typically found in complex carbs like fresh fruits, legumes, vegetables, and whole grains.

  3. Unpleasant Side Effects: The absence of these nutrients can lead to various side effects, including lethargy, mental fog, headaches, constipation, and bloating. In more severe cases, individuals may experience stomach pain, nausea, and vomiting.

  4. Sustainability Challenges: Maintaining a no-carb diet can be arduous, and it often traps individuals in a cycle of micromanaging their food intake. This can result in psychological distress, including feelings of shame and episodes of binge eating.

While no-carb diets may offer initial weight loss gratification, it's essential to weigh the potential drawbacks. Sustainable and balanced approaches to nutrition and weight management are generally more beneficial for long-term health and well-being.


Watch our Brilliant interview with Michelle Ng


What is the right way to lose weight?


Discovering the right path to weight loss involves a holistic approach that places nutrition at its core.


The good news is that you don't need to skip meals to shed those extra pounds. In fact, a significant calorie deficit can lead to unintended consequences, such as muscle loss and a slowed metabolism, which can impede your weight loss journey. Instead, the key is to eat in a way that supports your goals while still providing your body with the necessary nutrients.


A balanced, nutritional approach within your daily calorie range is the way to go. As a general guideline, aim for a meal composition that comprises 30% protein, 30% healthy fats, and 40% carbohydrates, focusing on complex carbs.

I often impart to my students the valuable concept that 80% of your progress stems from nutrition, while exercise contributes the remaining 20%. While physical activity is crucial for maintaining overall fitness, the bulk of your health is influenced by what you feed your body – encompassing essential macro and micro nutrients.


Begin with small, gradual changes in your daily routine. A great starting point is ensuring you kickstart your day with a nutritious breakfast, recognized as the most important meal. By providing your body with a well-rounded breakfast, you set the stage for an energized and balanced day. Your body, in turn, is better equipped to naturally manage functions like self-healing and adaptation.


Furthermore, for long-lasting results, it's essential to cultivate a robust mindset. My approach focuses on educating my students, not only in achieving their health goals but also in nurturing their mindset. Regular discussions on health-related topics help align both their body and mind, creating the foundation for a sustainable, healthy lifestyle. The end result? A lasting transformation, where a well-nurtured mindset and informed choices propel them towards success.


How long does weight loss take?


The timeline for achieving weight loss results is a matter deeply intertwined with an individual's motivation and commitment. The journey's pace is a reflection of one's determination to attain their health goals, and it's important to remember that sustainable results are the ultimate objective.


The key is to view weight loss not merely as a quest for short-term gains but as an integral part of a lifelong commitment to a healthy lifestyle. Success in this endeavour is contingent upon an individual's unwavering dedication and resolute commitment.


Consider this: I've had students with varying timelines and motivations. One student, driven by the imminent prospect of his wedding in just eight months, managed to shed an impressive 30 kilograms within that short time frame. On the other hand, another student, without such pressing deadlines, took a more gradual approach, achieving the same weight loss over the course of one year.

Success stories:

1. In 8 months, Michelle lost 17kg , 6% body fat and 4 layers of visceral fat. Apart from that, she even improved her hormonal imbalance issue.

2. In 8 months, Kalven lost 25kg, 6% body fat and 4 layers of visceral fat. He improved his high blood pressure from 200 to 140 and sleep apnea issue.


CONGRATULATIONS and WELL DONE to Michelle and Kalven!


However, it's important to emphasize that the duration it takes to reach your goals should not be the primary focus. What truly matters is the commitment to self-improvement and the consistent progress made, regardless of how big or small it may seem.


Increase your daily water consumption as part of your weight loss routine | Brilliant-Online
Increase your daily water consumption

To make substantial strides toward your health goals, concentrate on achieving minor daily progress. Start by making small adjustments in your daily routine, such as increasing your water intake. Gradually, increase the daily water consumption from 1 liter to 1.5 liters over the course of a week, and continue this progression until you reach the recommended amount for your body's needs. In just one month, these incremental changes can lead to a noticeable weight loss of 3 to 5 kilograms when paired with the right approach. The journey may take time, but the key is to maintain steady progress, ultimately leading to lasting results.


How do you maintain the weight after losing them?

Sustaining weight loss is a crucial aspect that often goes unnoticed, but it's a vital component of achieving long-term success.


Here's an interesting insight: the duration it takes to lose a specific amount of weight aligns with the time required to maintain that weight. For example, if it takes you two months to shed 10 kilograms, you'll need to invest an additional two months to ensure your body stabilizes and doesn't experience weight rebound. Similarly, if your weight loss journey spans six months to lose 10 kilograms, you should commit to six more months of maintenance to prevent a rebound.


To maintain your hard-earned progress, you need to invest in your mindset and knowledge. This means embracing a healthy lifestyle as a way of life. This is where the concept of a 100% mindset comes into play for my students. I not only guide them in adjusting their eating habits and lifestyles but also provide regular insights into health-related topics. As their bodies undergo positive transformations, their mindsets evolve in tandem. This synchronized approach is the key to sustaining their progress for the long term, ensuring that their newfound healthier lifestyle remains a permanent part of their lives.


Nou_Mish_Ment Wellness Coach Michelle | Brilliant-Online

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Nou_mish_ment

Michelle Ng, Wellness Coach, helping people achieve their health goal according to their lifestyle.


Disclaimer: Before commencing any weight loss program, it is essential to consult with a medical professional to ensure that it is safe and suitable for your individual health and circumstances. Weight loss should always be approached with personalised guidance from a qualified healthcare provider.


References:

 

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